Free Spirits Rowing

JonT wrote: ↑Wed Jan 20, 2021 3:21 pmLike you say - nice to get an improvement, especially at DB! Well done.

DB? But certainly an excellent improvement, well done.

Iain wrote: ↑Wed Jan 20, 2021 3:52 pm
DB? But certainly an excellent improvement, well done.

DB - Decade Best (obviously!)

Crushy wrote: ↑Wed Jan 20, 2021 12:42 pm Just managed to take 1.4s off of my season/decade best.(More than 10yrs since I did erging, until Covid hit)

Down to 7:17.0 from 7:18.4 (which was actually an extrapolation from my 'Henley' ctc time) set in July.

Happy to be managing to take time off rather than just getting slower.

Well done Crushy lockdown has alot to answer for you just reminded me of the Henley ctc too

Kevinhorne44 wrote: ↑Wed Jan 20, 2021 8:11 pm
Well done Crushy lockdown has alot to answer for you just reminded me of the Henley ctc too

The Henley one was tough, that extra bit beyond the 2k is mentally difficult.
Just kept telling myself that if I did OK I could treat myself to an extra drink in Bridge Bar next year

Don't normally log SBs as don't do many distances very often, so not much of an achievement. But making an exception as I have achieved a target set over 2 years ago of a sub 20 5k, first for nearly 9 years while scoring my highest Nonathlon score in this event and this year. Stats:

Time Distance Rate Pace - Comment
03:58.1 1,000 26 01:59.1 - Initially struggled to settle, yoyoing from 1:58-2:01
03:58.4 1,000 27 01:59.2 - Better, consistent 1:59s, but struggling for breath
03:58.5 1,000 27 01:59.3 - Seemed really long, 2:00s creeping in, HR climbing after 91% plateau
03:58.2 1,000 27 01:59.1 - second wind now in last 2k
03:51.0 1,000 29 01:55.5 - accelerated with 675, 400 & 150 to go, HR peaked at 97% with 150 to go & dipped on sprint
19:44.2 5000 27.2 1:58.4 - Really happy with that, 16.3S off PB & 12 Nonathlon points.

Just realised 1 Nonathlon point below my best season, so will have to do another hard distance

Well done Iain. That’s a pretty significant acceleration in the last 1k!

Very nice row Iain, well done

Paul G

Great row Iain.
Nice consistency.
Impressed with the confidence to push from 675 out.
I'm always afraid I'm going to blow up if I go from that far out.
A best time in a long while is always something to smile about.

Crushy

Training has been going well recently.
A combination of low rate and high DF rowing keeps my HR nice and low while at the same time giving me a good all-round workout.
One of the few season goals I set myself was a 7k 30R20 - co-incidentally my free rate 30 min season best was 7000m exactly too.
Set out at slightly quicker than target pace expecting to fade in the last 7-8 mins, trying to get exactly 600 strokes - all the way along I had about 6 secs(2 strokes) in hand to use on the last minute as needed.
Pleasantly surprised to neg split the whole piece, going from 2:07.8 down to 2:04.0.
My final result was :

Time : 30:00
Distance : 7161m
S/R : 20
DF : 250

My 6km is now my only Nonathlon score below 800(799), so will have a go at that too sometime this month for the CTC

Paul G

Impressive rowing to set an SB at 20SPM! Smashed that 7k. Hope 6k goes well.

That's a good result at that rating Paul . I know from many, many 30min UT2 rows recently that I can't get close to 7k at r20 while keeping the HR down, which I am assuming you did.

Iain wrote: ↑Tue Mar 02, 2021 7:45 am Impressive rowing to set an SB at 20SPM! Smashed that 7k. Hope 6k goes well.

Thanks Iain - I did better my 6k SB in the course of this row, but I only record one Nonathlon score per row, so chose the 30 min.

JonT wrote: ↑Tue Mar 02, 2021 7:57 am That's a good result at that rating Paul . I know from many, many 30min UT2 rows recently that I can't get close to 7k at r20 while keeping the HR down, which I am assuming you did.

Thanks Jon - yes I did manage to keep the HR low - didn't have a monitor on but was very mindful of my perceived effort and was ready to pull the plug on the row the minute I could sense my HR was climbing too high.
Myself and Iain have had a couple of interesting discussions regarding the effects of my training approach on my HR - with my use of high DF and being relatively stronger in my upper body I am minimising the stress on my CV system by shifting the oxygen demand away from the larger, "thirstier" leg muscles, if that makes sense.

Paul G

Well done Paul on your 30R20

Recently been dropping the DF and inching up the spm in an effort to improve my CV fitness, so decided to have a go at my 30 min SB (7161m), which was set at 20spm.
This time I managed 7376m, at 22.6 spm on DF 255.
In retrospect, I may have got a better score with a warmup beforehand, as I negatively split from 2:05.9 down to 1:58.8.
I did the row strapless, as I only need to strap in at sub-1:55 pace, a pace I doubt I will ever be familiar with again
I gained a few Nonathlon and Metanonathlon points in the process too, as my 30 min was my lowest score.

Tale of the tape :

Time : 30:00
Distance : 7376m
S/R : 22.6
DF : 255

Paul G

paulgould wrote: ↑Fri Apr 09, 2021 1:38 pm Recently been dropping the DF and inching up the spm in an effort to improve my CV fitness, so decided to have a go at my 30 min SB (7161m), which was set at 20spm.
This time I managed 7376m, at 22.6 spm on DF 255.

Paul G

Strong (in every sense of the word ), Paul!

Liefcat wrote: ↑Fri Apr 09, 2021 5:27 pm

paulgould wrote: ↑Fri Apr 09, 2021 1:38 pm Recently been dropping the DF and inching up the spm in an effort to improve my CV fitness, so decided to have a go at my 30 min SB (7161m), which was set at 20spm.
This time I managed 7376m, at 22.6 spm on DF 255.

Paul G

Strong (in every sense of the word ), Paul!

Thanks Erik
Us “bionic” men have to show the rest that we are still around - even if we are a lot slower now

Another late-season SB this morning.
Wanted to see how close I could get to a sub-90 HM.
Set off cautiously at 20 spm and did the first 5km at 2:12- negative splitted down to 2:05 for the last 5km but had to up the spm to 22/23 as muscle fatigue set in - wasn't entirely sure what my average pace needed to be to get sub-90 as I had the monitor set to re-row but I had 2:07.8 as the number in mind so aimed for that.
Once again gathered some Nonathlon and Metanonathlon points:

Tale of the tape:

Time : 1:29.46.4
Distance : 21097m
S/R : 21.1
DF : 255

Paul G

SB by default today as I finally managed to find some stickability and park my patoots on the erg for long enough to complete a HM and get me a full set of Nonathlon scores. It was a horror show with multiple stops but I'd made my mind up that that was ok and inevitable to "just get it done"
1:35.08.0 at about 24spm average (830 Nonathlon points for reference)

Well done for sticking with it Mr P. That’s a good target for next year’s Metanonathlon


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Managed a decent improvement on my HM today (Recent Best (RB) for 5 years), and first proper time for the new 2021-22 Season.
1:22:50.0 (1:57. AvR 27
Target was 1:59.0 Split (as previous one had been 1:59.1), with a stretch target at 1:23:30.
Felt good initially and was making extra time at the start and expecting to pay for it later. Split was on 1;58.5 for most of the way, and I had a bit of a push to go through the hour point at 15197. After a slightly slower 1k next, I realised I was close enough to the end to risk going harder, so started chasing down 1:23:00. I managed to get that on target near the end, and then managed to take another 10 seconds on the final sprint-out. Haven't been this quick over the HM for ~ 5 years, so pleased with this. Now I just have to see if I can transfer this kind of form to all the other distances...

Sat down for a 10K today with no particular goals. I was feeling pretty good, so I started negative splitting it. After the sprint at the end, I thought I'd nabbed myself a PB as I couldn't remember the exact time, but no... I ended up 2.2 seconds shy.

So 40:38.5 is my new Season's Best. I have a feeling that PB won't last much longer...

30 minutes 7366m - best this season and previous two seasons...

Liefcat wrote: ↑Tue Apr 26, 2022 10:57 am 30 minutes 7366m - best this season and previous two seasons...

Nice one, Erik

Paul G

Great to see that Erik. Good work!

Thanks, Paul and Dave